Kehonpainotreeni 8 Vkoa

BEGINNER
Copyright © 2020 25seven

Shredding Program | Dejan Stipke 1
Introduction
„It’s easier to finish than to start“
You got a goal. You want a muscular and shredded body. You
want to be strong.
That’s why you decided to give the shredding program a try.
With this decision, you got all the tools you need to realize
your goal of getting a well shaped body! This program will pro-
vide you with the knowledge I gathered in more than 19 years
of experience in competing and coaching.
It’s a bulletproof plan for guaranteed success if you follow this

plan disciplined. That’s all I need you to do.
Have fun!
Do every exercise slowly and with full control.

Feel the contacting muscles and the stretch. Mind and body-
connection is very important.
If you can’t do the recommended reps or sets, lower it to your

level and slowly increase in upcoming weeks!
Finish all 5 sets of the first exercises and move on to the sec-
ond, third, etc. until you finish the whole workout.
Advised break between sets and exercises is 45-60 seconds.
Every exercise is linked to a video which explains the

execution of it.
Shredding Program | Dejan Stipke 2
Day 1week 1
Scarpular pulls 3 sets

Back
10 reps
muscle up jumps 3 sets

3-5 reps
lying pull ups 3 sets

12 reps
band pull ups 3 sets

10 reps
superman raises 3 sets

12 reps Created by: Dejan “Stipke” Stipic
In colaboration with:
t cross sit ups 3 sets

Abs
10 reps
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crunches 3 sets
10 reps

Shredding Program | Dejan Stipke
Day 2week 1
incline power push ups 3 sets

chest
8 reps
knee push ups 3 sets

12 reps
incline push ups 3 sets

10 reps
knee diamond push ups 3 sets

8 reps
band dips 3 sets

Created by: Dejan “Stipke” Stipic
5-8 reps
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Day 3week 1
jump Squats 3 sets

legs
8 reps
squats 3 sets
10 reps
lunges 3 sets
12 reps
hamstring bridges 3 sets

10 reps
Calf Raises 3 sets

plank hold 3 sets

Abs
20 sec
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hanging knee raises 3 sets

8 reps

Day 4 week 1
pike push ups 3 sets

shoulders
8 reps
Hindu push ups 3 sets

8-10 reps
incline pseudo push ups 3 sets

12 reps
band dips 3 sets

8 reps
trx y pulls 3 sets

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Day 5week 1
Band chin ups 3 sets

arms
8 reps
band hammer pulls 3 sets

8 reps
trx biceps curls 3 sets

12 reps
incline diamond push ups 3 sets

10 reps
bench dips 3 sets

tricep extension 3 sets

10 reps
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abs
12 reps
knee ins 3 sets

12 reps

Day 6week 1
Rest day

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Day 7week 1
Rest day

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Day 1week 2
scarpular pulls 3 sets

back
10 reps
band muscle ups 3 sets

3-5 reps

10 reps
australian pulls 3 sets

10 reps

l sit hold 7 sets

Abs
5 sec
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lying leg raises 3 sets

10 reps

Day 2week 2
push ups 3 sets

chest
5 reps

8 reps

10 reps

8 reps

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Day 3week 2
jump squats 3 sets

Legs
8-10 reps
closed leg squats 3 sets

10-12 reps
walking lunges 3 sets

10 reps

10 reps
single leg calf raises 5 sets

sit ups 3 sets

Abs
10 reps
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10 reps

Day 4 week 2
handstand practice 1 sets

Shoulders
10 min

8 reps
hindu push ups 3 sets

10 reps
trx i pulls 3 sets

12 reps
lying rear delt press 3 sets

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Day 5week 2
band closed grip chin ups 3 sets

arms
8-10 reps

10 reps
austrailian chin ups 3 sets

15 reps

8 reps
triceps extension 3 sets


Abs
10 reps
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chrunches 3 sets
10 reps

Day 6week 2
Rest day

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Day 7week 2
Rest day

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Day 1week 3

Back
10 reps
negative muscle ups 3 sets

5-8 reps

8-10 reps
TRX austrailian pulls 3 sets

12-15 reps

crunches 3 sets
Abs
12 reps
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12 reps
russian twist 3 sets

12 reps

Day 2week 3
push ups 7 sets

chest
5 reps

5 reps

5 reps

5 reps

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Day 3week 3
box jumps 3 sets

legs
8 reps
squats 3 sets
12 reps
step ups 3 sets

10 reps
bulgarian lunges 4 sets

8 reps

calf raises 3 sets

15 reps
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Day 3week 3
sit ups 4 sets

abs
12 reps
hanging leg raises 4 sets

12 reps

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Day 4 week 3
handstand wall hold 3 sets

shoulders
10 sec

8-12 reps

8 reps

6-8 reps
trx y pulls 3 sets

12-15 reps Created by: Dejan “Stipke” Stipic
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Day 5week 3
band chin ups 3 sets

arms
8-12 reps
closed grip band chin ups 3 sets

5-8 reps

12-15 reps

8 reps
bench dips 3 sets


12 reps
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knee ins 4 sets

abs
15 reps

12 reps

Day 6week 3
Rest day

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Day 7week 3
Rest day

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Day 1week 4
scapular pulls 4 sets

back
12 reps

5 reps

8 reps

15 reps
austrailian pulls 3 sets

superman raises (just upper) 3 sets

abs
12 reps
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12 reps
plank hold 3 sets

30 sec

Day 2week 4
power push ups 3 sets

chest
3-5 reps
push ups 3 sets

5 reps

10 reps
decline push ups 3 sets

5-8 reps
band dips 3 sets

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Day 3week 4
jump squats 3 sets

legs
8 reps
squats 3 sets
8 reps

12 reps
single leg bodyweight deadlift 3 sets

10 reps
lunges 3 sets

12 reps
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ABS
12 reps
sit ups 3 sets

12 reps

Day 4 week 4

shoulders
10 min
trx i pulls 3 sets

12-15 reps
lying rear delt press 3 sets

15 reps

8-10 reps

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Day 5week 4
negative muscle ups 3 sets

arms
5 reps

8-10 reps

8 reps

15 reps
bench dips 3 sets

chin ups hold 3 sets

10 sec
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12 reps
MORE ON NEXT PAGE!

Day 5week 4
flutter kicks 4 sets

abs
12 reps
crunches 4 sets
12 reps

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Day 6week 4
Rest day

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Day 7week 4
Rest day

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Day 1week 5

back
12 reps

10 reps

3-5 reps
band hammer pull ups 3 sets

12 reps

trx austrailian pulls 4 sets

15 reps
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abs

12 reps
chrunches 4 sets
12 reps

Day 2week 5

chest
12 reps
push ups 3 sets

5-8 reps

10 reps

8-10 reps
diamond push ups 3 sets

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Day 3week 5
jump squats 3 sets

legs
8 reps
squats 3 sets
10 reps
walking lunges 3 sets

12 reps

12 reps
wall sit hold 3 sets

30 sec Created by: Dejan “Stipke” Stipic

abs
12 reps
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12 reps

Day 4 week 5
rear delt press 3 sets

shoulders
15 reps
trx y pulls 3 sets

15 reps

8-10 reps

10-12 reps
planche lean hold 4 sets

10 sec Rest: 20 sec Created by: Dejan “Stipke” Stipic
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Day 5week 5
trx bicep curls 4 sets

arms
15 reps

12 reps
chin up hold 3 sets

10 sec

12 reps
band dips 3 sets


15 reps
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abs

12 reps
heel touch sit ups 4 sets

10 reps

Day 6week 5
Rest day

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Day 7week 5
Rest day

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Day 1week 6

back
12 reps

8 reps

8 reps
negative hammer pulls 3 sets

3 reps


15 reps
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MORE ON NEXT PAGE!

Day 1week 6

Abs
12 reps

12 reps

15 reps

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Day 2week 6
wide push ups 4 sets

chest
5 reps

5 reps

5 reps

8 reps


8 reps
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Day 3week 6
box jump 4 sets

legs
10 reps
squats 4 sets
12 reps
seated pistol squats 3 sets

10 reps

12 reps
trx hamstring curls 3 sets

calf raises 3 sets

20 reps
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hanging side leg raises 4 sets

abs
10 reps
crunches 4 sets
15 reps

Day 4 week 6

shoulders
10 min

12 reps

8-10 reps
trx i pulls 4 sets

15 reps
rear delt press 3 sets

knee ins 4 sets

abs
15 reps
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l sit hold 4 sets

10 sec

Day 5week 6
bench dips 4 sets

arms
15 reps

5 reps

7 reps

15 reps
chin ups 4 sets


8 reps
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15 reps
MORE ON NEXT PAGE!

Day 5week 6
v sit ups 4 sets

Abs
10 reps

10 reps

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Day 6week 6
Rest day

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Day 7week 6
Rest day

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Day 1week 7

back
8 reps

5-8 reps

12 reps
trx austrailian pulls 4 sets

15 reps
superman raises (just legs) 3 sets


Abs
15 reps
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plank hold 3 sets

45 sec

Day 2week 7
incline back clap push ups 3 sets

chest
8 reps
wide push ups 4 sets

5-8 reps

12 reps

5-8 reps

Abs

negative dips 3 sets

8 reps
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Day 3week 7
squats 4 sets
legs
15 reps

12 reps
step ups 3 sets

12 reps
lunges 3 sets
12-15 reps
elevated hamstring bridges 4 sets


15 reps
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Abs
15 reps

12 reps

Day 4 week 7
pike shruggs 3 sets

shoulders
15 reps
wall handstand hold 5 sets

10 sec

12 reps
diamond pike push ups 3 sets

8 reps
trx y pulls 4 sets

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Day 5week 7

arms
15 reps
closed grip chin ups 3 sets

5 reps

12 reps
hefesto curls 4 sets

12 reps

bench dips 3 sets

12 reps
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12 reps
MORE ON NEXT PAGE!

Day 5week 7
sit ups 4 sets

Abs
12 reps

15 reps

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Day 6week 7
Rest day

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Day 7week 7
Rest day

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Day 1week 8

back
15 reps
pull ups 3 sets

5 reps

15 reps
hammer pull ups 3 sets

5 reps


15 reps
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15 reps
MORE ON NEXT PAGE!

Day 1week 8
crunches 4 sets
abs
15 reps
knee ins 4 sets

15 reps

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Day 2week 8
power push ups 3 sets

chest
5-8 reps

8 reps
push ups 4 sets

8 reps

10-12 reps


8 reps
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MORE ON NEXT PAGE!

Day 2week 8
dips 3 sets
chest
5 reps
band dips 3 sets

10 reps

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Day 3week 8
box jumps 3 sets

legs
10-12 reps
squats 4 sets
12-15 reps
assisted pistol squats 3 sets

5-8 reps

12 reps
elevated single leg 3 sets

hamstring bridges Created by: Dejan “Stipke” Stipic
12 reps
donkey calf raises 5 sets

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15 reps
MORE ON NEXT PAGE!

Day 3week 8
Overhead crunches 4 sets

abs
12 reps
heel touch sit ups 4 sets

12 reps

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Day 4 week 8

shoulders
10 min
elevated pike push ups 3 sets

8 reps

8 reps

12 reps

trx y pulls 4 sets

15 reps
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Day 5week 8

arms
8 reps
chin ups 3 sets

5-8 reps
bench dips 3 sets

15 reps
austrailian chin ups 3 sets

15 reps


15 reps
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MORE ON NEXT PAGE!

Day 5week 8
hanging leg raises 4 sets

abs
12 reps
v sit ups 4 sets

10 reps

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Day 6week 8
Rest day

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Day 7week 8
Rest day

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BEGINNER

Copyright © 2020 25seven

It’s a bulletproof plan for guaranteed success if you follow this

Do every exercise slowly and with full control.

If you can’t do the recommended reps or sets, lower it to your

Advised break between sets and exercises is 45-60 seconds.

Every exercise is linked to a video which explains the

Scarpular pulls 3 sets

muscle up jumps 3 sets

lying pull ups 3 sets

band pull ups 3 sets

superman raises 3 sets

t cross sit ups 3 sets

Copyright © 2020 25seven

incline power push ups 3 sets

knee push ups 3 sets

incline push ups 3 sets

knee diamond push ups 3 sets

band dips 3 sets

Copyright © 2020 25seven

jump Squats 3 sets

hamstring bridges 3 sets

Calf Raises 3 sets

plank hold 3 sets

hanging knee raises 3 sets

Copyright © 2020 25seven

pike push ups 3 sets

Hindu push ups 3 sets

incline pseudo push ups 3 sets

band dips 3 sets

trx y pulls 3 sets

Copyright © 2020 25seven

Band chin ups 3 sets

band hammer pulls 3 sets

trx biceps curls 3 sets

incline diamond push ups 3 sets

bench dips 3 sets

tricep extension 3 sets

t cross sit ups 3 sets

knee ins 3 sets

Copyright © 2020 25seven

Created by: Dejan “Stipke” Stipic

Copyright © 2020 25seven

Created by: Dejan “Stipke” Stipic

Copyright © 2020 25seven

scarpular pulls 3 sets

band muscle ups 3 sets

band pull ups 3 sets

australian pulls 3 sets

superman raises 3 sets

l sit hold 7 sets

lying leg raises 3 sets

Copyright © 2020 25seven

push ups 3 sets

knee push ups 3 sets

incline push ups 3 sets

incline diamond push ups 3 sets

knee diamond push ups 3 sets

Copyright © 2020 25seven

jump squats 3 sets

closed leg squats 3 sets

walking lunges 3 sets

hamstring bridges 3 sets